Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3:00 Run/Jog
then…
2 Rounds:
10 PVC Passthroughs
10 Prisoner Kang Squats
10 Sotts Press
10 Lunge W/Twist (each side)
Weightlifting
,: Snatch Balance (Heavy Double)
Snatch Balance:
Work to a heavy double in 8 Minutes.
*In between sets do 5 Heaving Snatch Balance with a PVC.
*Once you are done with the 5 Heaving Snatch Balance do a :30 Goblet Squat Hold
*These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.,Snatch Balance:
Work to a heavy double in 8 Minutes.
*In between sets do 5 Heaving Snatch Balance with a PVC.
*Once you are done with the 5 Heaving Snatch Balance do a :30 Goblet Squat Hold
*These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.
Hang Snatch + Snatch ((1+1) x 4)
Hang Power Snatch + Power Snatch
(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.
*Rest 60-90 secs between sets*
Metcon
Metcon (Time)
Complete 3 Rounds for Time:
30′ OH DB Walking Lunge
20/14 Calorie Ski
10 Dumbbell Bench
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